Okay...
So..... you've demonstrated that your muscles have the ability to squat/ bench press double your bodyweight....
What's your next move?
Here's a suggestion:
Wouldn't it be awesome if you could take all that raw power that you have... and turn it into explosive power?
Wouldn't it be awesome to be strong AND fast?
Now, you're probably wondering how you can start to do that...
Well, here's another suggestion:
Plyometric( explosive) training.
Take a break from the heavy squats and the heavy bench and instead...
Do some explosive pushups and some explosive jumps.
All you need is 2 sets of each, 10 reps or as many as you do. Take a break, and repeat.
In about 10- 15 minutes you can get a total boy workout and develop explosive power.
Isn't that awesome?
Amir Campbell
Saturday, October 22, 2011
How can you develop explosive leg power while at work? Here's How!!!
Here's a common scenario ( not at all):
You're at work and you start wondering to yourself:
" I wanna box squat, but I can't right now. What can I do right now to simulate the box squat?"
Well...
Let me ask you this:
Do you sit in a office chair for your job?
If you do, then you can use your chair to simulate the getting up and sit down involved in the box squat.
Its really simple, and the idea just suddenly came to me, even though I've been doing it for months now without consiously realizing.
Before I detail the method, I'm gonna tell you a little bit about the box squat and the benefit you get from performing it:
The box squat is a squat that you start from a sitting position. From the sitting position, with the barbell properly secured across your shoulders and your abs BOTH drawn in AND braced, your going to:
1)Make sure your eyes are looking straight ahead and a little above level.
2) Take a deep breath and stand up
3) Gently sit down.
4) Repeat.
Long story short: the box squat can be used to develop a bigger squat and more power from varying ROM's ( ranges of motion). Let me put it into laymen's terms:
How much of an advantage do you have over the athlete who can only maximally contract his quads and hamstrings from the top of a squat, when u can fully contract EXPLOSIVELY from the bottom of a squat???
Do you think that you can run faster and jump higher than that athlete?
Uh.... Yeah!!!
Now.
The real beauty of the box squat is that the lower the seat, the more power you can develop from a deeper position.
This is where your chair comes in...
1)Set your chair to the lowest position possible.
2) You're going to perform a squat with just your bodyweight.
3) You'll notice that performing a squat from this position is much more challenging than performing a similar bodyweight squat from the standing position. The difference in difficulty is the result of the starting ROM's (Range of Motions) for each squat.
With the Box Squat, you're starting lower. With a standard Bodyweight squat, you're starting higher and coming down to a lower position.
Essentially, what you're doing is a negative contraction. In other words, you're starting the movement from a dead start.
Practice the office squat for a bit before you use a athletic box, at which point you can add a bar and consequently, plates to that bar. The additions you choose depend on your personal goals.
The thing about the office/ chair squat is that you have to be honest with yourself or more specifically, it FORCES you to face your weak point and fix it.
Sincerely,
Amir Campbell
You're at work and you start wondering to yourself:
" I wanna box squat, but I can't right now. What can I do right now to simulate the box squat?"
Well...
Let me ask you this:
Do you sit in a office chair for your job?
If you do, then you can use your chair to simulate the getting up and sit down involved in the box squat.
Its really simple, and the idea just suddenly came to me, even though I've been doing it for months now without consiously realizing.
Before I detail the method, I'm gonna tell you a little bit about the box squat and the benefit you get from performing it:
The box squat is a squat that you start from a sitting position. From the sitting position, with the barbell properly secured across your shoulders and your abs BOTH drawn in AND braced, your going to:
1)Make sure your eyes are looking straight ahead and a little above level.
2) Take a deep breath and stand up
3) Gently sit down.
4) Repeat.
Long story short: the box squat can be used to develop a bigger squat and more power from varying ROM's ( ranges of motion). Let me put it into laymen's terms:
How much of an advantage do you have over the athlete who can only maximally contract his quads and hamstrings from the top of a squat, when u can fully contract EXPLOSIVELY from the bottom of a squat???
Do you think that you can run faster and jump higher than that athlete?
Uh.... Yeah!!!
Now.
The real beauty of the box squat is that the lower the seat, the more power you can develop from a deeper position.
This is where your chair comes in...
1)Set your chair to the lowest position possible.
2) You're going to perform a squat with just your bodyweight.
3) You'll notice that performing a squat from this position is much more challenging than performing a similar bodyweight squat from the standing position. The difference in difficulty is the result of the starting ROM's (Range of Motions) for each squat.
With the Box Squat, you're starting lower. With a standard Bodyweight squat, you're starting higher and coming down to a lower position.
Essentially, what you're doing is a negative contraction. In other words, you're starting the movement from a dead start.
Practice the office squat for a bit before you use a athletic box, at which point you can add a bar and consequently, plates to that bar. The additions you choose depend on your personal goals.
The thing about the office/ chair squat is that you have to be honest with yourself or more specifically, it FORCES you to face your weak point and fix it.
Sincerely,
Amir Campbell
Monday, October 3, 2011
If you are TRULY dedicated to being fit for the rest of your life, then buy your own damn equipment
It's a simple as that.
Don't fall into the mindset of "need a gym membership to stay motivated".
If that works for you and you have the money to spend, then more power to you.
I'm not knocking gym memberships at all. There are some very awesome gyms that really take care of their members for the money they pay each month.
I know many people that love going to the gym because when they see other people working out, they feel more competitive.
That's okay.
But...
What happens when it's 2 below outside... for the entire winter?
What do you do then?
How is that gym membership gonna help you out then?
It's probably can't. And I doubt that the Personal Trainers for those clubs will drive out to your house in the blinding snow. I, on the other hand will...
Now...
Investing in some weights and a good, sturdy exercise mat is an investment that will last a LIFETIME.
Having a good pair of weights means that weather is no longer a valid excuse to not stay in shape.
Having a good exercise mat means that you can stay flexible and fluid all year 'round.
The maximum amount of money that you will have to spend is $100.00 US. With this amount of money, you can get a good pair of new 10lbs. and 20lbs. dumbbells. You can get a good exercise mat for about 20 dollars or less.
You can work every single muscle group in your body with a pair of dumbbells. You can work multiple muscle groups at the same time. The more active muscle tissue you have, the more fat you can burn.
With a good exercise mat to work on, you can stretch out every muscle in your body and maintain your flexibility forever.
This One Time investment will bring you strength and flexibility for many years to come.
I have to warn you though:
Once you discover how EASY it is to stay in shape and once you discover how STRONG you are, then you may find yourself buying heavier weights...
You may find yourself buying books on health and fitness...
You may be surprised to find yourself designing your own exercise program based on your own specific needs and desires.
Once you realize how quickly you can get into shape, you might start to become addicted.
Invest in yourself and you will feel so great-full that you did.
Amir C.
Don't fall into the mindset of "need a gym membership to stay motivated".
If that works for you and you have the money to spend, then more power to you.
I'm not knocking gym memberships at all. There are some very awesome gyms that really take care of their members for the money they pay each month.
I know many people that love going to the gym because when they see other people working out, they feel more competitive.
That's okay.
But...
What happens when it's 2 below outside... for the entire winter?
What do you do then?
How is that gym membership gonna help you out then?
It's probably can't. And I doubt that the Personal Trainers for those clubs will drive out to your house in the blinding snow. I, on the other hand will...
Now...
Investing in some weights and a good, sturdy exercise mat is an investment that will last a LIFETIME.
Having a good pair of weights means that weather is no longer a valid excuse to not stay in shape.
Having a good exercise mat means that you can stay flexible and fluid all year 'round.
The maximum amount of money that you will have to spend is $100.00 US. With this amount of money, you can get a good pair of new 10lbs. and 20lbs. dumbbells. You can get a good exercise mat for about 20 dollars or less.
You can work every single muscle group in your body with a pair of dumbbells. You can work multiple muscle groups at the same time. The more active muscle tissue you have, the more fat you can burn.
With a good exercise mat to work on, you can stretch out every muscle in your body and maintain your flexibility forever.
This One Time investment will bring you strength and flexibility for many years to come.
I have to warn you though:
Once you discover how EASY it is to stay in shape and once you discover how STRONG you are, then you may find yourself buying heavier weights...
You may find yourself buying books on health and fitness...
You may be surprised to find yourself designing your own exercise program based on your own specific needs and desires.
Once you realize how quickly you can get into shape, you might start to become addicted.
Invest in yourself and you will feel so great-full that you did.
Amir C.
Sunday, October 2, 2011
Why you should lift/push your 1 rep max frequently
Ya gotta love the 1r ( One rep max).
In simple terms, the one rep max is your muscles ability to push the maximum amount of weight possible. It's tests/demonstrates your muscles ability to recruit as many muscle fibers as possible to move the intended weight.
Aside from being an excellent way to determine a effective intensity to use during your training sessions, it acts as a gauge of your potential.
There is a deeper spiritual meaning the 1 rep max:
I find it to be a expression of the power that you can unleash in your daily life. Its also a gauge, it can be increased, if that what you want.
In simple terms, the one rep max is your muscles ability to push the maximum amount of weight possible. It's tests/demonstrates your muscles ability to recruit as many muscle fibers as possible to move the intended weight.
Aside from being an excellent way to determine a effective intensity to use during your training sessions, it acts as a gauge of your potential.
There is a deeper spiritual meaning the 1 rep max:
I find it to be a expression of the power that you can unleash in your daily life. Its also a gauge, it can be increased, if that what you want.
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